constructive rest

DIY Friday: From Boring to Badass

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*Do it yourself! Every Friday we do a roundup of great posts, videos, or other resources around a theme that help people to turn their bodies from cranky to happy.*

We are a culture of doers. We love to do the hell out of stuff. I myself have been doing the hell out of things this summer, traveling, so far, to Munich, Seattle, Portland, and Boulder. By this time next week Saratoga Springs, NY and Ojai, CA will be added to the list. And while I have thouroughly delighted in such a spectacularly full summer and all the places it has taken me, it also has me thinking a lot about over-doing in my own life, and, since this is how I roll, what happens when we overdo it with our bodies. Or more to the point when we decide to value living at the brink of collapse personally or physically. This train of thought has led me (Buddhists, prepare to not be surprised) to thinking about all of the "boring" stuff and how, with a whiff of irony, when we engage in the "boring" things everything actually seems to get more badass. In my personal life I am now setting aside 10 minutes a day to meditate. My mind makes all kinds of excuses to avoid it, but when I set the actual timer on my phone for 10 minutes it's hard to argue with what a small thing that is. And when I start my day with a clear mind, I am light years more fruitful throughout the day.

1034410859_a9ca87bf88_bBodies are similar. Endlessly squeeze every last scrap of energy out of them and they start to suck. But try out some of the boring stuff and hey now! Suddenly you're a superhero. So in the spirit of reclaiming yourself, here are a few of my favorite resources about how doing less can reap more rewards:

  • First up, Justin Archer, aka The Posture Guy, has put up a great video resource on some Egoscue postural realignment tricks in his post here. I've mentioned my video on constructive rest before, and for those of you who are fans, this is a great way to try out new forms of resting constructively. The video is long-ish (Ha! 11 minutes! But we live in a world where 11 minutes is now a "long" video), but particularly for those of you who are dealing with back pain (especially low back pain), groin/inguinal ligament pain, and psoas strain or injuries, this is a gold mine. Boring, sure, but gold if you want to feel better. This is also some pretty magical stuff for those of you who just feel "off", like you are crooked, or slumping and always at war with your fascia. Oh, and Justin did tell me about the prism spectacles, which allow you to watch TV or read while laying down. My academic clients from Yale are going to love these things! And there are always books on tape... Here's the video: 

  • If you want more of these goodies, you can also check out Pete Egoscue's book, Pain Free
  • And of course no discussion about the boring stuff that actually makes you more badass would be complete without a chat about over training. Mark Sisson of Mark's Daily Apple does the best job of this that I've seen, so you can head over here to read his excellent article, 8 Signs You Are OvertrainingA great outtake: "No activity is worse than some, while too much may be worse than none at all." The only thing he doesn't cover very much is what a slog it is to recover from over training. It can require weeks, and frequently months, off, which is spent dealing with pain and a fatigue that makes you feel underwater most of the time. I have seen some pretty profound cases of this, particularly in the university athletes who have already been over trained by the time they arrive as Freshman, only to undergo the grueling regimen that competing at that level requires. Many have seen their athletic career end far too soon, and are left grappling with a host of injuries and punishing exhaustion. Things that, in my opinion, should be considered highly unusual in people in their late teens and early twenties. (But then again I think they should be considered highly unusual in most people).
  • And lastly, I'll leave you with my two favorite non-body related posts on the plague of overdoing (busyness) and what it is costing us, just in case you find them as delightful as I did: Busyness is Laziness by Dr. Reggie Ray- favorite outtake: "By being busy you are basically giving away your human existence."- and The Busy Trap  by Tim Kreider of the New York Times- favorite outtake: "Idleness is not just a vacation, an indulgence or a vice; it is as indispensable to the brain as vitamin D is to the body, and deprived of it we suffer a mental affliction as disfiguring as rickets. The space and quiet that idleness provides is a necessary condition for standing back from life and seeing it whole, for making unexpected connections and waiting for the wild summer lightning strikes of inspiration — it is, paradoxically, necessary to getting any work done."

And with that, go forth, be boring, be lazy, be idle, and thrive. 

Photo by Jenny Potter

DIY Friday: Psoas Love

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*Do it yourself! Every Friday we do a roundup of great posts, videos, or other resources around a theme that help people to turn their bodies from cranky to happy.*

psoasFor the last several months I have been handing out psoas advice all over the place for two reasons; First, I've been working with a lot of athletes, particularly Crossfitters, and they trend towards chronically contracted psoas muscles, and second, because many people are just randomly asking me for advice on releasing their psoas muscles. Whaaaa?! Yep, it seems people are getting hip to this obscure and crucial muscle these days, and it's no wonder! The psoas is the information super highway of sorts between your spine and legs, attaching on the bodies (front part) of all of your lumbar vertebrae, crossing the pelvis, and attaching finally on your very upper inner thigh. Because of that it plays a huge role in, well everything. Being upright and walking for example. And in pain patterns it often gets involved in hip flexor or groin pain (very common in athletes), low back pain, mid back pain, and sacroiliac pain just to name a few. Want a visual of this muscle? When you order a filet mignon or a pork tenderloin, you're ordering a cow psoas or a pig psoas. Yep, it's the tenderloin muscle! Yummy.

 

  • Want to work on it yourself? I've long said that the psoas is not a DIY kind of place, and I really mean that except that Jill Miller of Yoga Tune Up®, of course, has found a way to safely access and release tension here. And so with that I give you  the video I most frequently share with clients, which is one of Jill's mini-workshops on Mobility WOD.

 

  • If you want loads more of that goodness, and the program that I consider the smartest core work on the planet, you can check out Jill's DVD, Coregeous. Oh and that fab squishy ball that she's using in the Mobility WOD video and in the Coregeous DVD can be purchased here. Please do not use harder balls in the abdomen. The only safe way to do with is with a squishy, medium sized, air-filled ball like this one.

 

  • Lastly, an important piece of getting the psoas to release is constructive rest, which is mentioned in my interview with Jonathan. The psoas is our "fight or flight" muscle extraordinaire, so constructive rest can get it to let go of any strangle hold it may have going and that can make a huge impact in any pain patterns you have anywhere in your body. It may seem boring, but its' impacts can be profound. So get over it's boring-ness and try it already. I recently gave this to a client of mine who is a high level athlete who also has struggled with anxiety most of her life. After sending her this video she wrote to me saying (yes she gave permission for me to quote her), "In all my research on anxiety I can't believe I've never come across this!!!! I started to giggle because I felt like my body was saying 'it's about f*cking time, b*tch!!!!!!!' " Well I couldn't say it better myself, so on to the video! (yep it's from back when I was putting videos on Soma Happy, my private practice website)